What are the Best Exercises for Knee Injuries and Shoulder Rehabilitation?

July 30, 2025

Dealing with a sore knee or stiff shoulder? You’re not alone. These two areas take a lot of wear and tear—whether it’s from sports, daily movement, work, or even just aging. But here’s the good news: with the right exercises, you can actually rebuild strength, reduce pain, and move more freely again.

Let’s break down what really helps—and what you can do from the comfort of your own home.

Starting With the Knee: Less Strain, More Support

When your knee is recovering from an injury, it’s tempting to rest a little too much. But doing exercise for knee injuries—the right way—is one of the best ways to heal. The key is to focus on stability and strength without adding too much pressure.

Try this simple move: Sit on the floor with your legs extended, tighten your thigh muscle (your quad), and press the back of your knee toward the floor. Hold for 5 seconds, then relax. Do that a few times a day. It’s a small move—but it wakes up muscles that may have “turned off” after the injury.

Knee Recovery That Works in Real Life

Once you're comfortable doing basic isometric holds, it’s time to start adding movement. Controlled leg raises while lying down, or gentle step-ups on a low platform, are great knee rehabilitation exercises to get you going. Don’t rush the process—slow, steady movement builds strength better than powering through pain.

One client of ours used to wince just going up the stairs. After sticking to a weekly routine of targeted rehab work, they were back to doing light jogs within a few months. That kind of steady progress is more common than you’d think when you stay consistent.

Shoulders Need Smart Movement, Too

Shoulder issues can sneak up on you—especially if you work at a desk or do a lot of overhead lifting. But like the knee, you don’t need to jump straight to weights. Most effective exercises for shoulder rehabilitation actually start with mobility and posture.

A great beginner move? Wall angels. Stand with your back against a wall, arms raised like a goalpost, and slowly raise and lower your arms while keeping your elbows and wrists against the wall. It activates deep stabilizers in your shoulder blade—and helps undo some of that desk slouch we’re all guilty of.

Progress Looks Different for Everyone

Whether it’s your knee or shoulder, rehab isn’t about pushing harder—it’s about moving smarter. If something feels painful (not just sore), that’s your body asking for a break or a better movement pattern. Swapping out “big” gym moves for targeted, joint-safe exercises can make a big difference.

Real talk? Recovery isn’t linear. Some weeks you’ll feel great, others not so much. That’s totally okay. The important thing is to keep showing up—even if it’s just for 10 minutes of focused movement.

Let’s Keep You Moving

Pain can feel like a full stop—but it doesn’t have to stay that way. With the right exercises and a little support, you can get back to what you love doing. And if you're unsure where to begin or want someone to guide you through it—reach out.

At Exercise Matters, we’ve helped people of all ages recover stronger—step by step!

Want help with your rehab plan? Book online now:
https://www.exercisematters.healthcare

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